IRON ROPE

JULY 25

At www.steelcitycrossfit.com

Based on ideas from Brooks Kubik's DINOSAUR STRENGTH TRAINING NOTEBOOK. www.brookskubik.com



IRON ROPE: Standing on a plyometrics box load the 1 end of a barbell and stand it up with the weighted end at the bottom. Grab the top of the bar nearest to the collar and lift it straight up "walking" your hands up the bar hand over hand til you get to the bottom collar and nearest to the weight.
(This is where it gets tough! Especially balancing the uneven bar.)



Kind of like an arm over arm wrist roll grabbing as fast as I could to get to the end of the bar.

Started with the empty bar to try it because it's a new and odd little exercise. Then added a 10, 25, 35 lbs. to the bar bottom.

Did the 35 lbs. "set" 3/4 of the way up but lost the bar there. Tried again but was too tight then. Fun exercise! and looks neat doing it.



Next was a 1 Arm See saw Row (what I'm going to call it) with a 53 lbs. Kettlebell loading it onto a higher plyometric box. Rowing it onto the box, switch hands then lower it to the floor and lift it with the other hand.

Alternating with as little rest as possible to finish.



100 reps each arm simillar to the Sandbag Torture loading 100x from DINOSAUR STRENGTH TRAINING NOTEBOOK and BAGS, BARRELS & BEYOND video.



Short 30 minute session but INTENSE! Was soaked through at the end and had to sit there for a while almost throwing up.



Boxing class 1 hr. www.regencyboxing.com